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Upper/Lower - Phase 1 - Reps 20

donjunior

Jul 19th 2015

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Upper/Lower - Phase 1 - Reps 20

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 1

Upper 1 10 exercises, 1 hr 29 mins

	Barbell Bench Press	3x20 reps	rest: 60s
	Barbell Incline Bench Press	3x20 reps	rest: 60s
	Chin-Up	3x20 reps	rest: 60s
	Barbell Bent-Over Row	3x20 reps	rest: 60s
	Barbell Shoulder Press	3x20 reps	rest: 60s
	EZ Bar Curl	3x20 reps	rest: 1s
	Barbell Tricep Extension (Supine)	3x20 reps	rest: 60s
		3x20 reps	rest: 1s
	Dip	3x20 reps	rest: 60s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s

Lower 1 8 exercises, 1 hr 9 mins

	Barbell Squat	3x20 reps	rest: 60s
	Barbell Romanian Deadlift	3x20 reps	rest: 60s
	Machine Leg Curl (Prone)	3x20 reps	rest: 60s
	Crunch	3x20 reps	rest: 60s
	Machine Hip Abduction	3x20 reps	rest: 60s
	Machine Hip Adduction	3x20 reps	rest: 60s
	Machine Seated Calf Raise	3x20 reps	rest: 60s
	Air Bike	3x20 reps	rest: 60s

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